Warm Up:
10 minutes
Couch Stretch (60s/leg)
Knee Pulls 10 reps
Glute Bridges 10 reps
Russian Swings 3 x 5
Deadlift:
4" Block Pull/2" Deficit
15 minutes, work up to heavy 3.
10 minutes, 5's @60%
WOD:
EMOM- 12 mins
ODD:15 kb swings 24/16
EVEN: 40 sec max double unders
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